Tempo row first 4k (~1:55/500m). last 1k 1:45

3x3:00/1:00r (per Alice)

@curfit 3x0:30/0:30r (Alice's "kicks") 1:35.5, 136hr; 1:38.0, 148hr; 1:36.7, 149hr (phone disconnected)

@crufit 3x5:00/3:00r --1:46.4, 149hr; 146.1, 155hr; 147.2, 157hr (bad start - late). Note phone disconnected

5x1:00/1:00r

@crufit 1x1200m (300m splits: 1:41.0, 1:41.1, 1:41.1, 141.1)

@crufit 3x1:30/1:30r all done @1:41.1 pace (didn't plan that they'd be identical)

@crufit wu/wd

3x1500m/3:00r

2x4000m quasi tempo speed (phone call delayed rest time.)